Honey Garlic Chicken Meal Prep

4.78 from 49 votes
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These honey garlic chicken thighs are sweet and sour, sticky, nutritious, and delicious. They’re quick and easy to make. These meal prep bowls are macro-friendly, and high protein.

We all want to live healthy lives. And part of that involves eating healthy. So, how can you have all the convenience of takeout and eat healthily? By making this Honey Garlic Chicken Meal Prep.

chicken with green onion on rice in meal prep container

The chicken thighs are juicy and flavorful. They’re nicely caramelized and coated in a garlic, soy, and honey sauce. The honey adds sweetness, while the garlic adds savory notes.

And there’s a hint of heat from the black pepper. You’ll definitely be licking your fingers while you’re eating. It’s also pretty simple to make too. All it takes is 20 minutes.

two meal prep containers with chicken and rice

Ingredients You’ll Need

Honey Garlic Chicken

Chicken thighs (4, boneless and skinless)

Cornflour (1 tbsp)

Salt (1/2 tsp)

Black Pepper (1/2 tsp)

Vegetable Oil (1 tbsp)

Butter (1 tbsp)

Garlic (4 cloves, minced)

Honey (3 tbsp)

Chicken Broth (1/3 cup) – This chicken broth here contains only 20 mg of sodium per cup, compared to regular chicken broth, which can contain as much as 859 mg of sodium per cup.

Soy Sauce (1 tbsp) – This soy sauce here is a good option as it contains 30% less sodium than regular soy sauce.

Green Onion (2 tbsp, chopped)

Brown Rice

Brown Rice (1 cup)

Water (6 cups)

Salt (a pinch)

How to Make Honey Garlic Chicken

Step 1. Mix cornflour, salt, and black pepper in a glass bowl. Toss in chicken thighs and coat the chicken with the mixture.

Step 2. Add vegetable oil to a skillet. Then, add in the chicken thighs and cook for 4-5 minutes. Afterward, flip and cook for another 2 minutes. The chicken thigh should become golden brown.

Step 3. Now add butter and garlic to the pan. Lower the heat and let the chicken cook.

Step 4. Combine honey, chicken broth, and soy sauce. Add the mixture to the skillet and bring to a boil.

Afterward, just let it simmer for another 4-5 minutes until the sauce thickens up and beautifully coats the chicken.

Step 5. Prepare the rice of your choice! Cook it according to the instructions! I’m using brown rice because it has more fiber. Black rice works, too.

Step 6. Divide the rice into two meal prep containers. Top with honey garlic chicken and sprinkle with some chopped green onion.

steps to make honey garlic chicken

How Long Does Chicken Last in the Fridge?

The chicken will last about 3 to 5 days in the fridge. To keep it tasting fresh, just be sure to store it in food storage containers.

I recommend these ones here because they are BPA-free.

top view of two meal prep containers with chicken thighs on rice

Is Honey Garlic Chicken Healthy?

It sure is! That’s because you’re using a lot of healthy ingredients. Some of these include:

Chicken thighs: Chicken thighs are an excellent source of protein. Just one chicken thigh provides close to 30% of your daily protein needs.

Garlic: Garlic is not only tasty but good for you, too. Garlic may help prevent the common cold. It also contains antioxidants which have health benefits. It may even improve athletic performance.

Honey: Honey is a healthier alternative to sugar. That’s because it’s rich in antioxidants. honey can even suppress coughs in kids. When choosing honey, just be sure to choose high-quality honey like this one.

Brown rice: Brown rice is pretty nutritious too. Besides being high in fiber, it contains a ton of nutrients. It provides B vitamins that you need for a healthy brain.

Other Meal Prep Recipes

Watch Full Instructions

honey garlic chicken meal prep
4.78 from 49 votes

Honey Garlic Chicken Meal Prep

By Karo @ AllNutritious
Just in 25 minutes, you can make this one-pan dinner! Honey garlic chicken is sweet, flavorful, and nutritious. Perfect for meal prep!
Prep: 10 minutes
Cook: 15 minutes
Total: 25 minutes
Servings: 2 meal prep bowls


Honey Garlic Chicken:

  • 4 chicken thighs skinless and boneless
  • 1 tbsp cornflour
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1 tbsp vegetable oil
  • 1 tbsp butter
  • 4 cloves garlic minced
  • 3 tbsp honey
  • 1/3 cup chicken broth
  • 1 tbsp soy sauce
  • 2 tbsp green onion chopped

Brown Rice:

  • 1 cup brown rice
  • 6 cups water
  • Pinch of salt


  • Rinse brown rice. Then, boil the water in a large pot and add rice to it. Let it boil uncovered for 30 minutes until the rice is fully cooked. Drain excess water once finished, season with salt.
  • Meanwhile, mix cornflour, salt, and pepper together. Toss the chicken into cornflour until fully coated.
  • Now, make sure to heat up the vegetable oil in a skillet. Add in chicken thighs and cook for 4-5 minutes until golden brown. Then, just flip them and cook for another 2 minutes.
  • Afterward, add butter to the pan and garlic. Lower the heat.
  • Combine honey, chicken broth, and soy sauce. Now, add the sauce into the skillet and bring to a boil. Let it simmer for 4-5 minutes until the sauce thickens up and coats the chicken.
  • Divide rice into meal prep containers. Top with honey garlic chicken and season with green onion.

Recipe Video


Serving: 1 meal prep bowl | Calories: 803kcal | Carbohydrates: 105g | Protein: 47g | Fat: 23g | Saturated Fat: 6.5g | Polyunsaturated Fat: 6.5g | Trans Fat: 0.4g | Cholesterol: 190mg | Sodium: 1633mg | Fiber: 4.1g | Sugar: 26g

Nutrition information is automatically calculated, so should only be used as an approximation.

Tried this recipe?Leave a comment below with your rating! I love the feedback and respond to every comment!

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4.78 from 49 votes (49 ratings without comment)

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Recipe Rating


  1. Katy says:

    Hey my partner and I had made this recipe but I used a different rice. Is there a way you can list the nutritional info for just the chicken and not the rice. It was seriously so good !

  2. Leslee says:

    Is the corn flour the same as corn starch?

    1. Karo @ AllNutritious says:

      For this recipe you can use either

  3. Lisa says:

    This was super yummy! I added some red pepper flakes for extra kick and also cooked some mushrooms in the sauce and omg it was amazing! Thus will be a new regular!

  4. Jackie says:

    Could I substitute regular flour for the corn flour?

    1. Karo @ AllNutritious says:


  5. Nelya says:

    Hi, can i do this recipe with chicken breast? If I take 2 whole chicken breast instead of 4 chickens thighs do you know approximately how many calories and protein i would have? This receipt is looking GOOOD and I will try it on Sunday.

    1. Karo @ AllNutritious says:

      Hi Nelya, you definitely can give it a try! Chicken breasts would have more protein and less fat, so overall the meal would have fewer calories:)

  6. Toby says:

    Hey Karo, can you freeze this meal after cooking?

    1. Karo @ AllNutritious says:

      Hi Toby, yes you can freeze the chicken 🙂

  7. Annie says:

    This was super tasty! We doubled the recipe and it worked out great. Perhaps because of the extra liquid I did need to let the thighs simmer for more time than called for in order for the sauce to thicken, but the taste and the texture were spot-on. I’m trying it now with B/S chicken breasts & hope it turns out half as well. Thank you for the well written recipe.

    1. Karo @ AllNutritious says:

      Annie, thank you for such a lovely feedback 🙂

  8. Stephen says:

    Not sure your protein at 65g per portion is correct unless they’re gigantic chicken thighs ….
    Love the idea, but navigating this page with so many pop ups is very annoying.

    1. Karo @ AllNutritious says:

      Hello Stephen,

      thank you very much for the comment! I have checked and indeed you’re right. The nutritional calculator assumed that chicken thighs were massive. I have adjusted the values and the portion should have 47g of protein. Sorry for that and thank you for your comment.

      I do run ads on my website because it takes quite a bit of time to prepare these recipes. I think it’s only fair :). I do not have any pop-ups on my website other than the video ad that you can easily close and it will disappear. 🙂

      Thank you for visiting! Have a lovely day, Stephen 🙂